According to the British Nutrition Foundation, it is recommended for the average adult to consume 0.75g protein per kg of bodyweight. This adds up to roughly 56g per day for men & 45g per day for women, based on the body weight of a 75kg man and a 60kg woman.

Most people on a healthy balanced diet should be able to consume enough protein.

Whole plant-based foods can be great sources of protein. These can include:

• 198g Lentils (17.9g)
• 172g Black beans (15.2g)
• 185g Quinoa (8.14g)
• 100g Tofu (9.98g)

“In the UK, on average, we are eating more than enough protein so we don’t need extra from supplements or products with added protein. But it is important to get protein from a range of different foods including beans, lentils, chickpeas that are also naturally low in fat and high in fibre.” {Helena Gibson-Moore, Nutrition Scientist, British Nutrition Foundation}

Vitamin B12 is a vital nutrient that helps make red blood cells, supports the nervous system, assists the body in releasing energy from food and helps the body use folate.

B12 can be found in plant based foods such as dried chlorella, some laver seaweed varieties and many fortified foods (breakfast cereals, nutritional yeast, yeast extract, etc). It is recommended for the average person to consume 1.5 micrograms (µg) of B12 per day which can easily be done through a supplement.

Iron is a mineral that the body requires for growth and development, so it’s important that you consume adequate amounts of it on a daily basis. Non-heme iron (iron that mostly comes from plant based foods) can be found in grains, vegetables, nuts & seeds.

It is recommended for men over 18 & women over 50 to consume roughly 8.7mg of iron, and women aged 19-50 to consume 14.8mg per day.

Non-heme iron can sometimes be difficult to absorb, but below are 4 tips that will help you boost your iron absorption:

1. Combining foods rich in Vitamin C with Non-heme iron: Vitamin C has been shown to boost iron absorption. It captures non-heme iron and stores it in a form that your body can absorb. Foods high in vitamin C include: Citrus fruits, dark leafy greens, etc. More here. Source.
2. Consuming foods rich in Vitamin A: Vitamin A has been shown to help release iron that the body stores. So this vitamin helps to play an important role in preventing iron deficiency anaemia. Sources of vitamin A include: Carrots, spinach, sweet potato, etc. More here. Source.
3. Breaking down phytic acid: Phytic acid can be found in foods such as wholegrains, legumes, nuts, etc. This substance has been shown to significantly decrease iron absorption. However, it should be noted that phytic acid can be broken down through methods such as soaking, sprouting & fermenting. This is why it’s a great idea to soak your beans, grains, etc for a few hours or overnight, especially when cooking from scratch. Source 1 & Source 2.
4. Avoid tea, coffee & wine: Beverages such as tea, coffee & wine have been proven to inhibit iron absorption. This is why it’s a great idea to avoid consuming these drinks, especially close to your meal times. Source.